Perhaps salad would be the first word that comes to mind when you hear dieting. But eating salad for breakfast, lunch, and dinner isn't intelligent. Diet plans and salads go together like chill water in scorching weather. You may want it to happen quickly when you try to lose weight. However, achieving a healthy weight loss is quite challenging; it's not only about diet but an active lifestyle with healthy eating. Just greens do not mean healthy; some studies have shown salads are not healthy but can be the best to reduce weight. But the question arises here can I lose weight by eating salad only? 

This article will answer every question regarding salad and weight loss. 

Can I lose weight by eating a salad?

Salad is the perfect diet food for weight loss. Indeed fruits and vegetables are rich in nutrients but do you know you may lack other essential nutrients when you regularly have them in every meal? The best solution is to include a salad with low-carb and low-fat food. It can boost the process of weight loss. Let's now look at how we can make an excellent salad to ensure your body gets enough nutrition and low calories. Of course, it would help if you had a salad with well-balanced food that fulfills your body's needs—track calories before you start making your salad. Read to know the best diet-tracking apps. 

Conventionally, salads were made with lettuce, carrots, stale, and a few other greens. However, modern salad includes a diversity of veggies, fruits, and lean proteins, such as grilled salmon or chicken breast. Moreover, you may consist of avocados, chickpeas, and sunflower or ground flax seeds. In addition, making exercise part of your daily routine can help you lose weight rapidly, help you maintain a healthy weight, and live happily. Do you know you don't need to spend a single penny on a gym because you have simple workouts that can be done at home, giving you ultimate results? Click to read about easy home workouts

A complete nutritional salad gives you the following benefits;

  • Lower blood pressure and blood sugar level
  • Improved performance of your muscles 
  • Digestion will improve 
  • Healthy cardiovascular system 
  • Better stress management 
  • Variety of vitamins, minerals, and essential nutrients 

When you eat only salad every day, then you should add up healthy fats.  

Undoubtedly, fats are a great source of energy that makes you complete, helps you balance blood sugar levels, and absorb nutrients. Limiting carb intake and adding fat to your diet can burn fat into energy-reducing fat deposits. In addition, you can control your appetite when you eat healthy fats (such as roasted or raw seeds, salmon seeds, eggs, and nuts). As a result, you lose weight. 

Read to know the benefits of fats in weight loss.

When you eat only salad every day, then you should add fiber.

Unlike proteins, fats, and carbohydrates, fiber is a great source to reduce your appetite. When you include more fiber in your salad, it can slow down the process of digestion. However, fiber is undigestible. Therefore, it moves into your stool. Soluble(apples, carrots, oats, and beans) and insoluble fibers (wheat bran, nuts, cauliflower, and celery) can help you fasten weight loss. Hence, fiber can help you feel full, have slower digestion, and regulate your blood sugar.  

How to make a healthy salad?

A diet salad is not necessary for every meal you take daily, but one big salad is recommended. Make sure you choose the best ingredients for a weight-loss salad. Here are a few guidelines to follow when following a salad diet. 

Satisfy your taste buds with greens

When choosing greens, remember your taste and that they are rich in nutrition. For example, chopped Spanish is an excellent choice if you like light greens. Likewise, if you want more variety in your salad, you can go with greens containing kale and arugula. 

Protein-packed food

Adding proteins to your salad is a magic stick and the best way to ensure fullness.  

Decorate your salad with colorful veggies 

Since greens are an excellent choice for the base of weight loss salad, other vegetables can boost their function. When your salad contains an extensive array of veggies, you aid to complete nutrition. You can include veggies like carrots, beets, and tomatoes and add your own choice. 

Add crunch to your salad. 

Considering crunchy ingredients in your salad can make it more satisfying and delicious. Greens, proteins, and other veggies with crunch flavor are the best way to make your stomach fall in love with the salad. 

Make your salad look more yummy with dressing.

Skipping salad dressing can be a significant step to increase weight loss, but you remove the enjoyment of salad as salad without sauce is boring. However, extra dressing such as fat or a creamy dressing to your salad can increase weight instead of decreasing it. 

Salad recipes you can try

  • keto (low-carb) salad
  • Vegetarian salad 
  • Paleo salad 
  • Mediterranean salad
  • Vegan salad  
  • DASH diet salad 
  • Whole30 salad 
  • TLC diet salad 


If you want a healthy salad, pack your salad with healthy ingredients. For example, include leafy greens and fruits: whole grains, and lean proteins for healthy weight loss. Eating salad alone once a day or forming a portion with every meal you have is a healthy choice. 

You should consult a dietitian or nutritionist to personalize your diet plan to help you achieve your goal healthily and safely. 

Read here to learn 11 recommended ways to weight loss naturally.